Also in attendence: LB, could not find on website. Will edit if needed.
There was no #PB Tweet from YHC, since I was technically a "guest Q". Despite that, 5 PAX joined YHC on a humid day in The People's Republic of Davidson. Here's roughly what went down:
0500: Short 1.5 mile #RunStandard with Duvall and YHC. But actually it is called "The Especial" in TPRoD. Shamelessy, we used the time for Duvall to show me where the DUMC is located and where the heavy stuff lives.
0530: We set off with 5 (Hyster found us shortly after) to the DUMC, slightly less than a quarter mile away. Mosey with: High Knees, butt kickers, and exaggerated long striders. Disclaimer given en route. Circle up for:
Extended WARM-O-RAMA:
- Side Power Lunge x 10 IC
- Mericans x 10 IC. HOLD for:
- Mountain Climbers x 15 IC. HOLD for:
- Elbow Plank x 30 seconds. HOLD for:
- Mericans x 10 IC
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
The “Weighted” Thang:
Partner up. Every team grabs 1 sandbag and 1 paver block.
- Partner 1 elbow planks. Partner 2 puts sandbag on Partner 1’s back and sprints to the dumpsters and back. Would estimate this was roughly 150 yards all told.
- Partner 1 continues elbow plank. Partner 2 grabs sandbag and sprints to the dumpsters and back.
- Flip flop.
Then grab cinder blocks. AMP up the stupidity level a bit.
- Partner 1 does weighted squats with paver AND sandbag, AMRAP, keeping count. Partner 2 sprints to the dumpsters and back.
- Partner 1 does weighted squats with paver only, AMRAP, keeping count. Partner 2 grabs sandbag and sprints to the dumpsters and back.
- Flip flop.
- Repeat-o until 150 total squats are achieved per team of 2.
- Elbow plank while waiting for other teams to finish.
Then some paver work as follows:
- Partner 1 shoulder press AMRAP with paver, keeping count. Partner 2 sprints to the dumpsters and back.
- Flip flop.
- Repeat-o until 150 total shoulder presses are achieved per team of 2.
- Partner 1 block curls AMRAP, keeping count. Partner 2 sprints to the dumpsters and back.
- Flip flop.
- Repeat-o until 150 total paver curls are achieved per team of 2.
- Elbow plank while waiting for other teams to finish.
Return pavers and sandbags. We did more variations of Partner 1 exercises whle Partner 2 runs, including:
- Jump Squats x 25 OYO or AMRAP if time for more
- Al Gore
- Squats AMRAP
- Elbow Plank
Mosey back to the green for some Mary.
- Partner leg throw downs, 20 OYO.
- Flip flop.
- Partner “Booyah” Mericans x 10 OYO.
- LBCs x 25 IC
- Low flutters x 25 IC
- Elbow plank until time.
Recover, recover. We covered roughly 2.1 miles according to Strava, though mileage may vary.
Moleskin:
- Very glad Hyster found us. Not only was he great to partner with (he did more than his share of the reps), it ensured we had an even number. Great work!
- LB posted in Cary yesterday, and it sounded brutal. We discussed how great it is to be able to travel and find other F3 Regions…and be welcomed as always.
- WB was 3-Way, and it showed. He dominated this workout. 3-Way and others could be found doing dips while YHC was retrieving my phone before Mary.
- Good to workout with Shakespeare again…really need to get up to Davidson more often.
- 3 "Respects" in the crowd: Hyster, LB, and our WD Duvall. Great work gents, impressive. In fact, Duvall ran last night with his "new" BRR team, and fully expects the b**l busting to last for months.
- Duvall, thanks for the opportunity to lead and the great 2nd F today. Always enjoy when our paths cross.
Enjoyed it gents. Turnpike.